Raise your hand if you've ever opened your phone to check one thing… and suddenly, you're deep in a TikTok rabbit hole, watching a mini documentary on the history of bread.
Let’s be real: our screen time is out of control. We’re constantly checking, scrolling, watching, and double-tapping, and by the end of the day, our brains feel fried. But here’s the thing: it’s not just in our heads. Research suggests our tech habits may be taking a real toll on our focus, sleep, and overall mental well-being.
That’s why, in this week’s episode of Altered States Unplugged, we’re talking all about the digital detox. Instead of throwing our phones into the ocean, we’re sharing realistic, research-inspired ways to cut back on screen time without feeling deprived, plus one of our very favorite ways to reset: float therapy.
Let’s unplug and reset.
Why a Digital Detox is a Must (Not a Maybe)
We spend an average of seven or more hours a day in front of a screen. That’s almost half of our waking hours. And our brains are not loving it.
Here’s what’s happening under the hood:
- Mental health struggles: Increased anxiety, brain fog, and even depression.
- Physical strain: Headaches, poor posture, and eye fatigue.
- Terrible sleep: Blue light suppresses melatonin, throwing off our circadian rhythm.
- Shorter attention spans: Dopamine overload makes it harder to focus in real life.
According to Dr. Andrew Huberman, a neuroscientist at Stanford, too much screen time actually rewires our brains. Social media and fast-moving content create a cycle of constant stimulation, making it harder to sit still, focus, or enjoy non-digital moments.
A Harvard study found that blue light at night suppresses melatonin production by up to 50 percent. So if we’re scrolling in bed and wondering why we can’t fall asleep, well, now we know.
Five Ways to Cut Back on Screen Time (Without Feeling Miserable)
The goal isn’t to swear off technology forever. The key is intentionality—setting boundaries so tech works for us, not the other way around.
Here are five realistic ways to actually detox from digital overload:
1. Create a Screen-Free Zone
Pick one space in the house—like the bedroom or dining table—where screens are not allowed.
Pro tip: Keep phones out of the bedroom. A real alarm clock works just fine.
2. Set App Limits & Use Grayscale Mode
Phones have built-in tools to help us use them less:
- Set daily time limits for social media.
- Turn on grayscale mode (less color = less temptation).
- Move distracting apps off the home screen.
Some research suggests that using grayscale mode may help people cut back on phone use. The lack of bright colors makes it much less tempting.
3. Implement a One-Hour Morning Rule
No screens for the first hour after waking up. Instead, try:
- Sunlight exposure
- Meditation or breathwork
- Reading or journaling
- Moving the body
Starting the day screen-free helps us feel grounded before diving into emails, notifications, and online distractions.
4. Schedule Tech-Free Time Blocks
Block out one to two hours a day where screens are completely off-limits.
Use this time to:
- Go for a walk
- Take a bath
- Journal or read
- Float (more on that in a moment)
Start with 30-minute phone-free breaks and build from there.
5. Replace Screen Time with Real-World Activities
Instead of just reducing screen time, replace it with activities that actually recharge us:
- Read a physical book
- Get outside
- Meet up with friends without checking phones mid-conversation
- Try floating for a full sensory detox
How Floating Can Help You Reset from Digital Burnout
If we’re constantly reaching for our phones, struggling to focus, or feeling overstimulated, we need a hard reset. And that’s where float therapy comes in.
Floating is a sensory deprivation experience where we lie in warm, skin-temperature water filled with Epsom salt. No noise, no screens, no distractions—just stillness.
Here’s what many people experience when they float:
- A full sensory reset (goodbye, notification overload)
- A dreamy, meditative state (some researchers have explored links to theta brain waves)
- A mood lift (many guests say they leave feeling lighter and less burnt out)
- A nervous system reset (many people feel themselves shift from fight-or-flight into deep relaxation)
A 2018 study from the Laureate Institute for Brain Research found that a single float session was associated with reduced feelings of stress and anxiety in participants. Results vary from person to person, and research is still ongoing.
Think of it as a reset button for the brain.
Ready to Actually Unplug?
Technology isn’t going anywhere, and it can be an amazing tool. But if we’re feeling overwhelmed, drained, or off, it’s time to reclaim our focus and energy.
Here’s a challenge: Try just one of these digital detox strategies this week. Bonus points if floating is part of the plan for the ultimate reset.
Ready to unplug and recharge? Come float at Altered States Wellness. After 60 minutes in the tank, many guests say they feel completely refreshed.
Let’s put down the phone and pick up real peace of mind.
Links Mentioned in this Episode:
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*We are not medical professionals, and the information provided in this blog and podcast is for informational purposes only. Wellness practices mentioned should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified healthcare provider if you have any questions about your health.
